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  • 300 m run
    15 jump over 20" box
    15 dumb bell squat cleans (20 lbs)
    15 show hand push ups
    30 double unders
    15 GHD sit ups
    30 m lunges

    x2

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    • Ended up doing my Pushing workout last night.
      6x4-6 bench press
      2x10 incline with some drop sets.
      6x4-6 shoulder press
      2x10 on tricep pulldowns, skull crushers and OH extensions

      15 minute walk this morning with a few sprints.

      Might do a pulling work out tonight or get some rest.

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      • Squats:
        3x5: 225 - 235 - 255
        Fuck yes! I did it.

        Press:
        3x5: 95 - 105 - 115 (good form, but missed a rep)

        Pull ups:
        3x5
        .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
        ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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        • Strong lifts for the first time!

          Certainly didn't start with the bar, but it was the first time I've squatted in multiple months, and first time I"ve ever done a heavy heavy low rep workout. I feel amazing right now.

          As I said, didn't start as low as they said, but the workout can still apply I think, even if you don't start at the low weight. Great structure to it!

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          • 3 rounds of sprinting:
            200 meter + 400 meter + 600 meter (liberal definition of sprint)
            rest between sprints the amount of time it took to do the previous sprint.

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            • Interesting, Cheapo... ;-) Have you tried intermittent fasting? That's what really did it for me. I might have to try some SimpleFit. It at least sounds like a nice little AM workout. I feel SO good after doing a morning workout, it's just actually DOING it is really difficult most of the time. It'll take me a good hour to get my ass out the door. But... twelve minutes doesn't sound like too big of a sacrifice. ;-)

              Raphael, did what? What was your goal? Pass 250#? Either way, congrats, I love hitting a new fitness level!!
              On a mission to help others master movement, build unbreakable strength, & eat MORE food (can't beat that.) Weekly fitness, health & nutrition articles at indulgentfitness.com.

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              • Originally posted by primal_jessjane View Post

                Raphael, did what? What was your goal? Pass 250#? Either way, congrats, I love hitting a new fitness level!!
                On Wednesday I only got one rep of 255. And thanks.
                .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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                • Yesterday I did 9 30sec sprints with a set of body weight exercises between sprints (i.e., 10 pushups, 10 frog jumps, etc).

                  Today wasn't the best of days but got some activity in me. Looking forward to a weekend of rest!

                  AM:

                  30 minute intense bike ride; I designed a lap that goes through my town which takes about 30 minutes to complete going fairly fast. Its a nice pre-work workout.

                  PM: Lifting

                  Warmup:
                  pushups (30 - 25 - 20 - 15 - 10)
                  In between each set of pushups I did 10 leg lifts.

                  Squat (160 - 160 - 170 - 170 - 170) 5 reps each

                  Press (140 - 140 - 135 - 130 - 130) 5 reps each, missed a rep on the last.

                  Deadlift (200 - 200 - 205 - 205 - 210) 5 reps each.

                  Cooldown: clean and press (90) five reps
                  --
                  Here it is, your moment of zen.

                  It's a no brainer: The journal of the cerebelum

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                  • Cerebelum:

                    Is that overhead press or bench press? If it's the former, damn you are pushing some big numbers there!
                    .`.><((((> .`.><((((>.`.><((((>.`.><(( ((>
                    ><((((> .`.><((((>.`.><((((>.`.><(( ((>

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                    • Weights

                      Leg press - 320 lbs, calf raises - 320 lbs, dead lifts - 50 lbs, crunches - 25 front, 25 each side, 25 reverse, rows - 80 lbs, butterfly's - 50 lbs, pushups -forgot to count, lat pull downs fr- 70 lbs - back 70 lbs, tricep push ups, leg extensions - 80 lbs (being careful w/knee), bicep curls 15lbs, shoulder press - 15 lbs, delts front/side - 15 lbs. Am about to go try my new inverse rows (thanks Steve). 2 sets X 12

                      Comment


                      • Originally posted by rphlslv View Post
                        Cerebelum:

                        Is that overhead press or bench press? If it's the former, damn you are pushing some big numbers there!
                        Its a bench press. I am still a tad embarrassed by my pressing abilities by it has been steadily improving since I got serious about heavy lifting!
                        --
                        Here it is, your moment of zen.

                        It's a no brainer: The journal of the cerebelum

                        Comment


                        • First sprint session today - walk half the length of playing fields then sprint the rest (~80m) x 4. Was good and certainly got me puffing.

                          Now I've got the whole programme going: walk 3km twice per day, 5 days per week, paddle up to 10 km while fishing once per week, situp and pushup session once per week (still building up, currently 40 & 20) and now one sprint session per week
                          Four years Primal with influences from Jaminet & Shanahan and a focus on being anti-inflammatory. Using Primal to treat CVD and prevent stents from blocking free of drugs.

                          Eat creatures nose-to-tail (animal, fowl, fish, crustacea, molluscs), a large variety of vegetables (raw, cooked and fermented, including safe starches), dairy (cheese & yoghurt), occasional fruit, cocoa, turmeric & red wine

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                          • Simple fit.
                            Originally posted by cheapo
                            Day 2 (strength):
                            5 rounds, for time

                            At Level 1 that would be 5 rounds of:
                            • 2 pull-ups
                            • 6 push-ups
                            • 10 squats

                            ...with approximately 3 minutes rest between rounds. Do not count your rest time in your total time.



                            iherb referral code CIL457- $5 off first order

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                            • Yesterday Kettlebell Snatch VO2 max 15/15 - 16kg
                              70 sets x 8 reps = 560 snatches

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                              • Freakin' tired today from a week of exercise!

                                30 minute walk.
                                --
                                Here it is, your moment of zen.

                                It's a no brainer: The journal of the cerebelum

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